May 22/26.
Strength: Pull-ups / Dips / St Press 12 min EMOM: 1: 5 Strict Pull-ups - 3 sec hold chin above bar 2: 5 Strict Dips - 3 sec pause at bottom 3: 10 Strict Press. WOD: 20 min EMOM - BB@105/155 1- 15 DL 2-10/12 Cal Bike 3- 10 HPC 4- 12/15 Cal Row 5- REST
May 21/26.
Strength: Back Sq 5-5-5-5-5. WOD: FT 30 T2B 20 HR Pushups 30 MBC 800m Run 30 MBC 20 HR Pushups 30 T2B.
May 20/26.
Strength: Power Clean Complex 10 min EMOM: 2,Power Cl + 1 Hang Power Cl WOD: 18 min AMRAP 10 Power Sn (65/95) 20 Box Jump Overs 30 Wall Balls 40 Sit-ups
May 19/26.
Strength: Core 12 min EMOM: 1- 45 sec L plank 2- 50 sec FK 3- 45 sec R plank 4- 50 sec DB WOD: 3 Rounds 15 Thrusters (65/95) 15 Bar Over Burpees 400m Run.
May 15/26.
Strength: Snatch Complex 1 Sq Sn + 1 Hang Sq Sn + 1 OHS 6 sets > every 90 sec. WOD: 15 min AMRAP 2-4-6-8-10… Hang Sq Sn (65/95) Bar over Burpees Box Jumps